FITNESSGRAM Scorecard (for Males 14-17+, and Adults 18+) Females see last pages Name: Date: Age: Weight Health Weight: Height: lbs inches Inches 2 : BMI: = (lbs x 703) / inches 2 Skinfold Measures See: http://www.topendsports.com/testing/bodyfat-percent.htm Tricep: (landmark: http://www.topendsports.com/testing/skinfold-tricep.htm) Subscapular: Supraspinale: Abdominal: Thigh: Calf: (landmark: http://www.topendsports.com/testing/skinfold-subscapular.htm) (landmark: http://www.topendsports.com/testing/skinfold-supraspinale.htm) (landmark: http://www.topendsports.com/testing/skinfold-abdominal.htm) (landmark: http://www.topendsports.com/testing/skinfold-front-thigh.htm) (landmark: http://www.topendsports.com/testing/skinfold-medial-calf.htm) TOTAL = Tricep + Calf = (boys 14 to 17+ only) Yuhasz Equation for Males: = (0.1051 x [tricep + subscap + supra + ab + thigh + calf] ) + 2.585 % Body Fat: = (0.1051 x ) + 2.585 Aerobic Fitness Warm-up: One-mile Run: Achilles tendon stretch, arm rotators (2 min.); stationary bike (6 min.) minutes ml/kg/min: =.21(age).84(BMI) 8.41(run min) +.34(run min 2 ) + 108.94 run min 2 = ( ) =.21 ( ).84( ) 8.41( ) +.34( ) + 108.94 VO 2 max: = ( ) ( ) ( ) + ( ) + 108.94 Muscular Strength, Endurance, and Flexibility Curl-ups: Trunk Lifts: Push-ups: Sit-and-reach: no. completed (75 max.) inches no. completed left leg up right leg up Pull-ups: no. completed Shoulder Stretch: right side touch (yes/no) left side touch (yes/no) Flexed Arm Hang: seconds
FITNESSGRAM Information BMI Age BMI 14 24.5 to 15.6 15 25 to 16.2 16 26.5 to 16.6 17 27 to 17.3 17+ 27.8 to 17.8 BMI Ranges for Youth Age BMI Rating Percentiles 9-17+ < 7 Very low < 5th 7 to 9.9 Low 5th to 84th 10 to 20 Optimal 20.1 to 25 Moderately high 25.1 to 31 High (overweight) 85th to 94th > 31 Very high (obese) > 94th BMI Ranges for Adults Age BMI Risk Rating 19+ < 18.5 Extreme 18.5 to 24.9 Minimal 25.0 to 27.0 Moderate 27.1 to 29.9 Medium 30.0 to 34.9 High > 35.0 Extreme
Percent Body Fat Age Percent 14 to 17+ 7 to 10% * Boys 6 to 18 with body fat of 25% or higher are at risk of heart disease and high blood pressure. Average Body Fat Age Percent 13 to 19 15% 20 to 30 9 to 15% 30 to 50 11 to 17% 50+ 12 to 19% Body Composition Chart (FITNESSGRAM) Age Triceps + Calf MM Percent Fat Triceps + Calf MM Percent Fat Triceps + Calf MM Percent Fat 14 to 17+ 1.0 1.7 26.0 20.1 51.0 38.5 1.5 2.1 26.5 20.5 51.5 38.9 2.0 2.5 27.0 20.8 52.0 39.2 2.5 2.8 27.5 21.2 52.5 39.6 3.0 3.2 28.0 21.6 53.0 40.0 3.5 3.6 28.5 21.9 53.5 40.3 4.0 3.9 29.0 22.3 54.0 40.7 4.5 4.3 29.5 22.7 54.5 41.1 5.0 4.7 30.0 23.1 55.0 41.4 5.5 5.0 30.5 23.4 55.5 41.8 6.0 5.4 31.0 23.8 56.0 42.2 6.5 5.8 31.5 24.2 56.5 42.5 7.0 6.1 32.0 24.5 57.0 42.9 7.5 6.5 32.5 24.9 57.5 43.3 8.0 6.9 33.0 25.3 58.0 43.6 8.5 7.2 33.5 25.6 58.5 44.0 9.0 7.6 34.0 26.0 59.0 44.4 9.5 8.0 34.5 26.4 59.5 44.7 10.0 8.4 35.0 26.7 60.0 45.1 10.5 8.7 35.5 27.1 60.5 45.5 11.0 9.1 36.0 27.5 61.0 45.8 11.5 9.5 36.5 27.8 61.5 46.2 12.0 9.8 37.0 28.2 62.0 46.6 12.5 10.2 37.5 28.6 62.5 46.9 13.0 10.6 38.0 28.9 63.0 47.3 13.5 10.9 38.5 29.3 63.5 47.7 14.0 11.3 39.0 29.7 64.0 48.0 14.5 11.7 39.5 30.0 64.5 48.4 15.0 12.0 40.0 30.4 65.0 48.8 15.5 12.4 40.5 30.8 65.5 49.1 16.0 12.8 41.0 31.1 66.0 49.5 16.5 13.1 41.5 31.5 66.5 49.9 17.0 13.5 42.0 31.9 67.0 50.2 17.5 13.9 42.5 32.2 67.5 50.6 18.0 14.2 43.0 32.6 68.0 51.0 18.5 14.6 43.5 33.0 68.5 51.3 19.0 15.0 44.0 33.3 69.0 51.7 19.5 15.3 44.5 33.7 69.5 52.1 20.0 15.7 45.0 34.1 70.0 52.5 20.5 16.1 45.5 34.4 70.5 52.8 21.0 16.4 46.0 34.8 71.0 53.2 21.5 16.8 46.5 35.2 71.5 53.6 22.0 17.2 47.0 35.5 72.0 53.9 22.5 17.5 47.5 35.9 72.5 54.3 23.0 17.9 48.0 36.3 73.0 54.7 23.5 18.3 48.5 36.6 73.5 55.0 24.0 18.6 49.0 37.0 74.0 55.4 24.5 19.0 49.5 37.4 74.5 55.8 25.0 19.4 50.0 37.8 75.0 56.1 25.5 19.7 50.5 38.1 75.5 56.5
Percent Body Fat (Adults) General Body Fat Percentages for Adult Males (American Council of Exercise) Age Percent Fat Classification 20+ 2 4% Essential fat 6 13% Athletes 14 17% Fitness 18 25% Acceptable 25% + Obese Body Fat Measurements for Adult Males (Accu-Measure) Age Abdominal MM Classification 18 20 2.0 6.2 Lean 21 25 2.5 7.3 26 30 3.5 8.4 31 35 4.5 9.4 36 40 5.6 12.7 41 45 6.7 13.8 46 50 7.7 14.8 51 55 8.8 15.9 56 + 9.9 19.1 18 20 6.3 12.5 Ideal 21 25 7.4 13.6 26 30 8.5 16.4 31 35 9.5 17.5 36 40 12.8 18.6 41 45 13.9 21.3 46 50 14.9 22.4 51 55 16.0 23.4 56 + 19.2 24.5 18 20 12.6 20.2 Average 21 25 13.7 21.2 26 30 16.5 22.3 31 35 17.6 23.4 36 40 18.7 25.6 41 45 21.4 26.6 46 50 22.5 27.7 51 55 23.5 28.7 56 + 24.6 30.8 18 20 20.3 24.9 Above average 21 25 21.3 25.8 26 30 22.4 26.9 31 35 23.5 28.0 36 40 25.7 29.0 41 45 26.7 30.1 46 50 27.8 31.2 51 55 28.8 32.2 56 + 30.9 33.3 Body Fat Ranges for Adult Males by Age (TopEndSports.com) Age Excellent Good Fair Poor 19-24 10.8 % 14.9 % 19.0 % 23.3 % 25-29 12.8 % 16.5 % 20.3 % 24.4 % 30-34 14.5 % 18.0 % 21.5 % 25.2 % 35-39 16.1 % 19.4 % 22.6 % 26.1 % 40-44 17.5 % 20.5 % 23.6 % 26.9 % 45-49 18.6 % 21.5 % 24.5 % 27.6 % 50-54 19.8 % 22.7 % 25.6 % 28.7 % 55-59 20.2 % 23.2 % 26.2 % 29.3 % 60 + 20.3 % 23.5 % 26.7 % 29.8 %
One-mile Run Age Time 14 9:30 to 7:00 15 9:00 to 7:00 16-17+ 8:30 to 7:00 Average one-mile run time for all humans: 10:07:79 VO 2 max is your capacity for oxygen intake or your aerobic horsepower. It measures the millimeters of oxygen per kilogram of body weight per minute (ml/kg/min). VO 2 max Values Age Rate 14-17+ 42 to 52 VO 2 max Ranges for Teenage Males Age Rate Rating 13-19 > 55.9 Superior 51.0 to 55.9 Excellent 45.2 to 50.9 Good 38.4 to 45.1 Fair 35.0 to 38.3 Poor < 35.0 Very poor VO 2 max Ranges for Adult Males Age Very Poor Poor Fair Good Excellent Superior 20-29 <33.0 33.0-36.4 36.5-42.4 42.5-46.4 46.5-52.4 >52.4 30-39 <31.5 31.5-35.4 35.5-40.9 41.0-44.9 45.0-49.4 >49.4 40-49 <30.2 30.2-33.5 33.6-38.9 39.0-43.7 43.8-48.0 >48.0 50-59 <26.1 26.1-30.9 31.0-35.7 35.8-40.9 41.0-45.3 >45.3 60+ <20.5 20.5-26.0 26.1-32.2 32.3-36.4 36.5-44.2 >44.2
Curl-ups Age No. Complete 14 24 to 45 15-17+ 24 to 47 Trunk Lifts Age Inches Raised 14 to 17+ 9 to 15 California 9th Grade Boys 2006-2007 Percent Passing Test FITNESSGRAM Scored 42 or better VO 2 max: 54.2% Scored within BMI zone: 73.4% In zone for VO 2 max, BMI, curl-up, 32.1% push-up, trunk lift, and sit-andreach: Push-ups Age No. Complete 14 14 to 30 15 16 to 35 16 to 17+ 18 to 35 Sit-and-reach Age Right and Left 14 to 17+ 8 or higher* * Pass or fail Sit-and-reach Ranges Age Rate Rating All > 36+ Superior 25 to 35 Excellent 14 to 24 Good 8 to 13 Average 0 to 7 Fair -1 to -10 Poor < -11 Very poor Modified Pull-ups Age No. Complete 14 9 to 25 15 10 to 27 16 12 to 30 17+ 14 to 30 Shoulder Reach Age Pass 14 to 17+ Touching fingertips together behind the back on both right and left sides Flexed Arm Hang Age Seconds 14 to 17+ 15 to 20
FITNESSGRAM Testing for Females Name: Date: Age: Weight Health Weight: Height: lbs inches Inches 2 : BMI: = (lbs x 703) / inches 2 Skinfold Measures See: http://www.topendsports.com/testing/bodyfat-percent.htm Tricep: (landmark: http://www.topendsports.com/testing/skinfold-tricep.htm) Subscapular: Supraspinale: Abdominal: Thigh: Calf: (landmark: http://www.topendsports.com/testing/skinfold-subscapular.htm) (landmark: http://www.topendsports.com/testing/skinfold-supraspinale.htm) (landmark: http://www.topendsports.com/testing/skinfold-abdominal.htm) (landmark: http://www.topendsports.com/testing/skinfold-front-thigh.htm) (landmark: http://www.topendsports.com/testing/skinfold-medial-calf.htm) TOTAL = Tricep + Calf = (14 to 17+ only, see Quest book) Yuhasz Equation for Females: = (0.1548 x [tricep + subscap + supra + ab + thigh + calf] ) + 3.580 % Body Fat: = (0.1548 x ) + 3.580 Aerobic Fitness VO 2 max for Females: http://www.bodyresults.com/e2vo2max.asp ml/kg/min: = 108.94.84(BMI) 8.41(run min) +.34(run min 2 ) run min 2 = ( ) = 108.94.84( ) 8.41( ) +.34( ) VO 2 max: = 108.94 ( ) ( ) + ( ) Muscular Strength, Endurance, and Flexibility Curl-ups: Trunk Lifts: Push-ups: Sit-and-reach: no. completed (75 max.) inches no. completed left leg up right leg up Pull-ups: no. completed Shoulder Stretch: right side touch (yes/no) left side touch (yes/no) Flexed Arm Hang: seconds
FITNESSGRAM Standards for Healthy Fitness Zone* GIRLS Walk test & One-mile run PACER VO 2 max Percent Body mass Curl-up Age min:sec # laps ml/kg/min fat index # complete 5 32 17 21 16.2 2 10 6 32 17 21 16.2 2 10 7 32 17 22 16.2 4 14 8 32 17 22 16.2 6 20 9 32 17 23 16.2 9 22 10 12:30 9:30 15 41 40 48 32 17 23.5 16.6 12 26 11 12:00 9:00 15 41 39 47 32 17 24 16.9 15 29 12 12:00 9:00 23 41 38 46 32 17 24.5 16.9 18 32 13 11:30 9:00 23 51 37 45 32 17 24.5 17.5 18 32 14 11:00 8:30 23 51 36 44 32 17 25 17.5 18 32 15 10:30 8:00 23 51 35 43 32 17 25 17.5 18 35 16 10:00 8:00 32 61 35 43 32 17 25 17.5 18 35 17 10:00 8:00 41 61 35 43 32 17 26 17.5 18 35 17 + 10:00 8:00 41 61 35 43 32 17 27.3 18.0 18 35 Trunk Modified Flexed arm Back-saver Shoulder lift Push-up pull-up Pull-up hang sit & reach** stretch Age inches # complete # complete # complete seconds inches 5 6 12 3 8 2 7 1 2 2 8 9 6 6 12 3 8 2 7 1 2 2 8 9 7 6 12 4 10 3 9 1 2 3 8 9 8 6 12 5 13 4 11 1 2 3 10 9 9 6 12 6 15 4 11 1 2 4 10 9 10 9 12 7 15 4 13 1 2 4 10 9 11 9 12 7 15 4 13 1 2 6 12 10 12 9 12 7 15 4 13 1 2 7 12 10 13 9 12 7 15 4 13 1 2 8 12 10 14 9 12 7 15 4 13 1 2 8 12 10 15 9 12 7 15 4 13 1 2 8 12 12 16 9 12 7 15 4 13 1 2 8 12 12 17 9 12 7 15 4 13 1 2 8 12 12 17 + 9 12 7 15 4 13 1 2 8 12 12 * Number on left is lower end of HFZ; number on right is upper end of HFZ **Test scored Pass/Fail; must reach this distance to pass. 1992, 1999, The Cooper Institute for Aerobics Research, Dallas, Texas. (Rev. 2, 11/08)